The Sensitive Kitchen

The BEST Gluten Free American Pancakes

Wed, 13 Dec 2023 10:00:00 -0500

Episode 065 Quintessential American pancakes are fluffy, moist, tender and a canvas for lovely toppings. Technique makes these gluten-free pancakes different. For 35 years these have been the standard pancakes in the Sullivan household - now gluten-free!

In this episode registered dietitian, Cindy Sullivan, walks you through making these pancakes step by step so you can have delicious gluten free pancakes for today and some to freeze for quick breakfasts.

Whether you cook gluten free all the time or just occasionally for family and friends these will please everyone! (And you don't have to announce they are gluten free - no one will notice!)

For the show notes and recipe go to FoodSensitivityKitchen.com/episode065.
Gluten-Free Holiday cookie recipes may help you navigate the holidays! You can find them here.

Old Fashioned Apple Cake: Dairy Free with Tested Gluten Free Options

Wed, 15 Nov 2023 07:00:00 -0500

Episode 064 Caramel-y chewy outside, tender-moist inside studded with apples and nuts. Old fashioned apple cake is naturally dairy free, and Cindy discusses 4 different gluten free options she tested. This cake epitomizes the best non-chocolate cakes.

Cindy discusses modifications using 4 different gluten free flour options and how differing numbers of eggs affect the structure and texture of the cake. She also discusses the best type of apples to use and all other ingredients, substitutions as well as preparation tips. For this recipe go to FoodSensitivityKitchen.com/episode064.
For the gluten free holiday cookie workshop go to FoodSensitivityKitchen.com/glutenfreeholidaycookies.

Good Flavor with Quality Spices and Herbs & Cinnamon's Health Benefits

Tue, 17 Oct 2023 07:00:00 -0400

Episode 063 What is the number one reason people eat what they do? Taste.
Oh there are many other reasons of course but what brings people back to eat something over and over again? It tastes good.
In this episode Cindy discusses the importance of quality spices and herbs on flavor. She reviews some of the evidence on cinnamon's health benefits, especially for diabetes and inflammation.
Join Cindy's holiday eating workshop to help you find recipes that work for your food sensitive family or friends. She is hosting a two part live workshop that involves some teaching, a large amount of sharing and even more cooking - in your own kitchen. We will come together to talk about recipe modification and share recipes and ideas. We will also talk about communication and expectations around holiday meals. Go to FoodSensitivityKitchen.com/holidaymeals to learn more.

Cindy's gluten free holiday cookie class will be amazing for discovering gluten free holiday cookies (some dairy & egg free also!) that taste good! Go go FoodSensitivityKitchen.com/glutenfreeholidaycookies

For the show notes, including a transcript and all the references go to FoodSensitvityKitchen.com/episode063

Gluten Free Zucchini Fritters

Tue, 26 Sep 2023 07:00:00 -0400

Episode 062 Savory, inexpensive vegetarian zucchini fritters are delicious topped with pesto, sour cream or jam. This recipe is easy, affordable and freezes well. It is gluten free and easily made dairy free. As an added bonus, they are even lower in fat and calories than traditional recipes as they are cooked in a small amount of liquid oil instead of deep fried.

For the complete recipe and pictures go to https://foodsensitivitykitchen.com/gluten-free-zucchini-fritters/
for the Transcript& references go to https://foodsensitivitykitchen.com/episode062

The Ultimate Guide to Gluten Free Blackberry Muffins (dairy & egg free options)

Tue, 11 Apr 2023 07:00:00 -0400

Episode061 Whole Grain Gluten free blackberry muffins with tested dairy free and egg free modifications. They are tender, delicious and loaded with antioxidants and minerals. Cindy Sullivan, MPH, RD, CHES baked more than 20 batches of muffins perfecting this recipe and its modifications. No one will guess they are gluten free if you do not tell them! Mashed bananas, or pumpkin or applesauce make excellent yogurt substitutes that add nutrients and flavor. Frozen or fresh fruit works well as blueberries. For the recipe and oodles of pictures go to FoodSensitivityKitchen.com/episode061. Email Cindy@FoodSensitivityKitchen.com with questions or comments. Please leave a review and comment below!
Keep Cooking to Enable Those You Love to Flourish!

Gluten Free Irish Soda Bread

Tue, 14 Mar 2023 07:00:00 -0400

Cindy Sullivan, a registered dietitian and health educator, shares her that uses ingredients such as tapioca starch, oil, buttermilk, dried fruit, milk, sugar and leavening salt. She also provides a list of cooking equipment needed and other upcoming recipes, such as gluten-free blackberry and banana chocolate chip muffins. The content encourages the importance of cooking at home to towards healthier and dietary alternatives.

Gluten-free sweet Irish Soda Bread recipe will steal the show at your St. Patrick’s Day feast. No one will even know it is gluten free. It is not gritty or gummy. Cindy Sullivan, RD, CHES, modified her existing sweet Irish soda bread recipe with Bob’s Red Mill 1 to 1 flour and the results were easy, delicious, and still contain some whole grains.

Cindy also discusses an important update to your emergency food plan (episode 059) and encourages you to take 30 minutes and make a plan. Download the free template on the FoodSensitivityKitchen.com home page (Plate Planning Template - the episode explains how to modify it).

Upcoming episodes include delicious whole grain gluten free muffins!

Find the recipe, pictures and podcast at FoodSensitivityKitchen.com

Emergency Food Plan for Allergies

Wed, 22 Feb 2023 07:00:00 -0500

Emergencies and unexpected life events challenge even the most experienced allergy cook. Having a plan will help you feed your family when you can't cook. When take out is difficult for your family, having meals in your pantry or freezer, can help eliminate a HUGE stressor and time sink. In this short episode Cindy will give ideas for an emergency food plan as well as a template to use to plan your family's emergency food plan. Go here for the plate planning template.

Holiday Eating Resources

Tue, 13 Dec 2022 07:00:00 -0500

Episode 058 Cindy Sullivan, MPH, RD, CHES gives resources to help you feed your food sensitive family member(s) during this holiday season! Take her quiz "Discover the #1 way food restrictions are increasing your holiday stress." Your free report will give practical ways to decrease your food stress this busy time of year. It is on the home page of foodsensitivitykitchen.com or go to https://quiz.foodsensitivitykitchen.com/sf/f295fc5c

Orange Peel Tea

Tue, 15 Nov 2022 12:00:00 -0500

Episode 057 Comforting and soothing when warm, refreshing when cold, orange peel tea is a very low calorie beverage that delights both your taste buds and your pocketbook. Cindy discusses health benefits and debunks common myths surrounding Orange Peel Tea. It is easy and quick to make with many variations.

For the full recipe go to FoodSensitivityKitchen.com/episode057

Apple Tea with Chai Spices

Wed, 02 Nov 2022 07:00:00 -0400

Episode 056 Save money and make a warm, comforting beverage from apple peels and cores. Perfect for fall gatherings, Apple Peel Tea is a low calorie, no extra cost beverage (since you are already purchasing the apples for another reason - applesauce, pie, cake, etc). The only cost is for the spices, but once purchased, they will last you a LONG time! Stretch your grocery dollar by using every bit of the produce you purchase. For the "recipe" and references go to FoodSensitivityKitchen.com/episode056.
Keep Cooking to Enable Those You Love to Flourish!

Refrigerated Pickled Green Tomatoes

Tue, 11 Oct 2022 08:00:00 -0400

Episode 055 What are you going to do with the green tomatoes that you picked before the frost? Make Refrigerator Green Tomato Pickles! Cindy discusses whether green tomatoes are toxic, and their nutrient content. She shares two recipes, practical tips, and different flavorings.

For the recipe and transcript go to FoodSensitivityKitchen.com/episode055

Mediterranean Roasted Eggplant Ragout

Tue, 27 Sep 2022 07:00:00 -0400

Episode 054 Mediterranean Roasted Eggplant Ragout is simple, delicious, stores well and tastes good warm or cold (as leftovers). This recipe has three stages: roasting the eggplant, cooking with tomatoes & seasonings (ragout), and making the gratin. It can be paused at any stage making it convenient for busy days. Refrigerate and continue cooking later in the day or even several days later. This is a nutrient dense, vegetarian recipe with few allergens.
Find the full recipe at FoodSensitivityKitchen.com/episode054 along with a transcript of this episode.

Gluten Free Stuffed Peppers and Why You Want to Eat Bell Peppers

Tue, 26 Jul 2022 07:00:00 -0400

Episode 053 Gluten free stuffed peppers are a delicious one dish meal that freezes well. Nutrients and health benefits of bell peppers are discussed including different nutrients in different colors of peppers and a primer on carotinoids. Cindy gives tips for faster and easier cooking as well as how to store bell peppers.

For the recipe go to FoodSensitivityKitchen.com/episode053

Protein Pasta Salad with Marinated Beans (Vegan & Gluten Free options)

Tue, 12 Jul 2022 07:00:00 -0400

Episode 052 Creamy, crunchy, savory, slightly tangy . . . this pasta salad hits all the right notes. You don't even have to tell anyone it is good for them!! This salad is easily made vegan by using vegan mayonnaise. And gluten free pasta makes it gluten free. It is wonderful to take to gatherings as an option for vegan and gluten free friends. No one will even know! You can increase the protein further by using a legume (lentil or chickpea) pasta.

The extra marinated beans are wonderful lunch. You will have plenty leftover - it only takes 2 cups of beans for 4 ounces of pasta. For the recipe go to https://foodsensitivitykitchen.com/episode052

Gluten Free Stir Fry Without Soy

Tue, 28 Jun 2022 18:00:00 -0400

Episode 051 Do you miss Chinese food? Cindy shares an amazing gluten free, soy free stir fry recipe. She talks about techniques to make your stir fry great - without soy sauce or msg. She also has a version without coconut aminos. You will want to make this for your family or friends who cannot have gluten, soy or msg. It is BETTER than most take out, and avoids all the foods that make you sick.

Find the recipe and transcript at foodsensitivitykitchen.com/episode051.

Leftover Asparagus and Red Pepper Salad with Feta

Tue, 14 Jun 2022 10:00:00 -0400

Episode 050 Crunchy, Creamy, Fresh and Delicious describe this quick, nutritious salad. A quick dressing with just 4 ingredients blends and highlights the fresh flavors. This salad is a nutrient powerhouse that is ready for the table in just minutes. Make your tongue and the rest of your body happy while using leftover asparagus. Find the recipe at FoodSensitivityKitchen.com/episode050.

Simple Summer Meals with Food Sensitivities

Wed, 01 Jun 2022 14:00:00 -0400

Episode 049 Lowering your cancer risk while still enjoying grilled meats and vegetables make backyard bbqs even more enjoyable. Packing your own food for a picnic at the beach or a trip to the zoo can save time, money and be better for you. CIndy also recommends some summer recipes for cookouts and picnics and some new equipment she is trying this summer.
For show notes with links to recipes go to foodsensitivitykitchen.com/episode049

Flaxseed Pudding

Tue, 17 May 2022 07:00:00 -0400

A quick breakfast high in omega 3 fats, fiber and a good source of calcium. Three ingredients and just 5 minutes will fuel you all morning. Adding a variety of toppings for fun and flavor interest. This recipe was developed by Cindy's mentee, Maryam Alnouman, a junior studying Nutrition & Dietetics at the University of North Florida. She is a guest on this podcast episode and Cindy and Maryam discuss flaxseed pudding.
Recipe at Food SensitivityKitchen.com/episode48.

Gluten Free Bean Feta Quesadillas

Tue, 03 May 2022 08:00:00 -0400

Episode 047 An interesting twist on a Mexican favorite, this bean quesadilla uses feta cheese, parsley and shallots to give fresh flavor to dinner. Cindy discusses the benefits of legumes (beans) in reducing the risk of cardiovascular disease. Gluten free tortillas are used and homemade ones are discussed. This recipe can be found at foodsensitivitykitchen.com/episode047 along with all the show notes and related recipes.
Keep Cooking to Enable Those You Love to Flourish!

Vegan S'more Cookies with Chelsea Tatum

Tue, 19 Apr 2022 07:00:00 -0400

Episode 046 Chewy, vegan s'more cookies are loaded with flavor and nutrients! Chelsea Tatum, graduate student in nutrition at Westchester University, developed these yummy cookies and is a guest on the podcast today. By using almond butter as the fat in these cookies the protein and vitamin E are increased. We tested both a gluten free flour blend and oat flour. Chocolate chips in the cookies and marshmallows and graham cracker pieces complete these gems. The recipe only makes 9 cookies so they are fast and easy. We discuss ways to decrease your costs in this cookie. The recipe is found at

Vegan Pumpkin Mac and Cheese

Tue, 05 Apr 2022 10:00:00 -0400

Episode 045 Vegan Pumpkin Mac and Cheese is a yummy vegan alternative that can easily be made gluten free. The uncooked sauce makes it foolproof and quick! The secret ingredient is pumpkin which gives it a slight sweetness, creaminess and orange color. But for non-vegetable lovers, you will never know it is there!

Makalya DeLeon, a nutrition student at Texas A&M, has been working with Cindy this year, and developed this recipe for you.
Find the complete recipe at foodsensitivitykitchen.com/episode045.

The Ultimate Guide to Vegan Milk Bread - without soy

Tue, 22 Mar 2022 07:00:00 -0400

Episode 044 Soft, tender crumb, fluffy vegan Japanese milk bread. Yum! For vegan, dairy and egg free families, you can now enjoy a delicious vegan milk bread. Cindy baked more than a dozen loaves experimenting with different milks, different egg substitutes as well as other uses for the dough like cinnamon bread and hamburger buns. Cindy discusses why you might want to use different egg & milk substitutes and which ones worked best. This is an intermediate level project, but with a little kitchen equipment (like a scale and instant read thermometer) it is a great weekend project with amazing results.
Find the recipe at FoodSensivitityKitchen.com/episode044
Take the cooking framework quiz on the homepage.

Corned Beef Soup and Amazing Stock that requires no extra money, work or time!

Tue, 08 Mar 2022 07:00:00 -0500

St. Patrick's Day is coming. Are you cooking corned beef? In this episode Cindy discusses a leftover soup and a way to cook your corned beef that gives you several quarts of stock / broth to make corned beef soup or many other soups. It is perfect for saving money, time and energy. All it requires is planning ahaed for 2 days as you need to soak your corned beef. This is a light soup (instead of a main course soup).

Find the recipe at https://FoodSensitivityKitchen.com/episodeo42

Dairy Free Potato Soup - Two Variations

Tue, 25 Jan 2022 07:00:00 -0500

Episode 042 Five ingredients and less than an hour will give you a warm soup with rich potato flavor with no cream or dairy in sight. Cindy discusses two ways to make this soup creamy. And it is easy to make it vegan.

This is such a versatile soup! You can eat it warm, you can eat it cold. I puree mine because I like that texture but you could easily cut your potatoes smaller and skip the blender. You can add a whole variety of different garnishes. And you can add different herbs and spices to change up the flavor.

For the recipe FoodSensitivityKItchen.com/episode042. To join Cooking Together: Soup go to FoodSensitivityKitchen.com/cooking-together-soup

Roasted Chicken Thighs with Root Vegetables

Tue, 11 Jan 2022 07:00:00 -0500

Episode 041 New Year - New Vegetable! Roasted Chicken Thighs with Root Vegetables is a simple recipe that transforms root vegetables into a delicious dish and gives you a way to introduce parsnips.

Cindy discusses her new membership, The Kitchen Table. A community of cooks to encourage, inspire and give you ideas as you cook for your food restricted family.

Join Cooking Together: Soup, a 10 day LIVE cooking challenge to get a taste of the Membership. In the Spirit of the Winter Olympics join us as We Cook Together for a Healthy Future!

Learn more at FoodSensitivityKitchen.com/cooking-together-soup.

Holiday Food Stress

Tue, 14 Dec 2021 07:00:00 -0500

Episode 040 Holiday food can be stressful. Add food restrictions of any kind and the complications multiply. In this episode, Cindy discusses several tips for navigating the holiday season: family meetings, making choices and enoying what you can eat.
For more personalized advice, Cindy has a new holiday food quiz to help you navigate this stressful time. Your answers to the quiz will determine your results.
Find the quiz at FoodSensivityKitchen.com/holidayquiz.

She recommends several recipes talked about in previous episodes: dairy free fudge, homemade marshmallows, maple pepita crunch and Marlana's gluten free vegan cookes. All are top 9 allergy friendly. Recipes can be found at FoodSensitivityKitchen.com/recipes.

Enjoy the holiday season! Keep Cooking to Enable Those You Love to Flourish!

Sweet Potato Zucchini Quick Bread - Muffins or Loaves

Tue, 30 Nov 2021 07:00:00 -0500

Episode 039 This is hands down my favorite recipe for muffins & quick breads! It is naturally dairy free and can easily be made gluten free.

Vegetable haters in your house? Do NOT tell them there is sweet potato in this recipe. They will see green zucchini flecks in the recipe, but the grated sweet potato just melts into the muffin and you will not even know that it is there - except for its awesome health benefits!

This muffin contains a powerhouse of healthy ingredients:

sweet potatoes
walnuts
whole grains
dried cranberries (see the last podcast episode for cranberry benefits)
zucchini

Find the recipe at foodsensitivitykitchen.com/episode039

Cranberries - Sauce, Relish & Research

Tue, 16 Nov 2021 12:00:00 -0500

Episode 038 Cindy shares two simple recipes for cranberries, a cooked sauce and a raw relish with apples and oranges. Cindy reviews some of the research about the health benefits of cranberries. There is accumulating evidence they help prevent heart disease, diabetes, cancer, and reduce inflammation. She also discusses some of the misunderstandings around sugar and gives a practical way to assess the sugar in your diet.
The recipes are found at foodsensitivitykitchen.com/episode 038 as well as a transcript and references for this episode.
Go to FoodSensitivityKitchen.com to take the Cooking Framework Quiz to help you cook for your food sensitive family.

Butternut Squash Soup for Everyone

Tue, 19 Oct 2021 07:00:00 -0400

Episode 037 Cindy's delicious squash soup contains no major allergens and it is AIP (autoimmune protocol) and Paleo compliant. This soup can be made by anyone with a soup pot, cooks knife and an appliance to blend the soup - an immersion blender, blender, high speed blender or food processor. You won't believe the transformation butternut squash has with just a few vegetables, apples, apple cider and herbs. And it is a nutrient powerhouse with your whole day's supply of vitamin A in the form of beta-carotene, and it is a good source of fiber, vitamin C, potassium, folate, vitamin E, vitamin K and more!

Find the recipe at FoodSensitivityKitchen.com/episode037.
Take Cindy's Cooking Framework Quiz at FoodSensitivityKitchen.com

High Protein Chia Seed Pudding - Three Ways

Tue, 05 Oct 2021 07:00:00 -0400

Have you cooked with chia seeds yet? Chia seed pudding has become a favorite in our house. It's quick, and has only a few ingredients. Chia pudding is gluten free, egg free, soy free, & nut free (unless you are using a nut containing milk or protein powder), and it can easily be made dairy free. It makes a great breakfast, snack or dessert.

In this episode's nutrition tidbit, Cindy Sullivan, MPH, RD, CHES, talks about the benefits of chia seeds including the benefits of omega 3 fatty acids. She also discusses their fiber and protein content. She shares an easy recipe that is high in protein. Adding a one ingredient protein powder can boost the protein.

Find the recipes at FoodSensitivityKitchen.com/episode036

Slow Cooker Bean Sausage Stew

Tue, 21 Sep 2021 07:00:00 -0400

Episode 035 Tasty Bean Sausage Stew is filled with fiber and protein. It is gluten free, dairy free, nut free, egg free - as long as the chicken sausage you choose is. It is simple to prepare and makes a large portion so you can have a couple of meals for your freezer.

Cindy discusses a new study that links decrease in severe COVID to an abundance of plant foods in your diet. This meal can put you on the right track! She also discusses ways to decrease sodium in this dish.

For the complete recipe with lots of pictures go to foodsensitivitykitchen.com/episode035.
Keep Cooking to Enable Those You Love to Flourish!

Mexican Squash - Without Corn

Tue, 07 Sep 2021 07:00:00 -0400

Episode 034 Cindy discusses a zucchini (summer squash) side dish that is simple to prepare and tickles your taste buds. Perfect for those dealing with multiple food sensitivities or allergies as this vegetable recipe is top 9 allergen free. Most Mexican squash recipes contain corn, but this one does not! So those of you avoiding corn can eat this dish. The simple sauce brings the whole dish together and melds the flavors.
For the nutrition tidbit Cindy talks about the nutrients found in this low calorie, high taste side dish.

For the complete recipe with photographs, go to https://Food SensitivityKitchen.com/episode034.
To contact Cindy email her at Cindy@FoodSensitivityKitchen.com

What To Do With Too Many Tomatoes?

Tue, 17 Aug 2021 07:00:00 -0400

Episode 033 Plenty of ripe tomatoes. Either you grew them yourself (and the squirrel in your neighborhood did not eat them) or you are fortunate enough to live near a farmer's market with the opportunity to purchase a half bushel (or a peck) at a reasonable price. What do you do with your bounty?
CIndy discusses ways to use tomatoes raw, cooked and cooked for later. She shares her family's traditional recipe for Tomatoes, Onions and Peppers. It only uses three ingredients and it is simple and delicious.
CindySullivan, MPH, RD, CHES highlights the benefits of tomatoes and their possible role in preventing heart disease, cancer, strokes, osteoporosis and vision problems.
For the recipe with photos, and a transcript of this episode go to https:foodsensitivitykitchen.com/episode033

Fresh Corn Tomato Salad

Tue, 03 Aug 2021 07:00:00 -0400

Episode032 Fresh Corn Tomato Salad uses in season tomatoes and corn combined with herbs and a simple dressing. The result is a nutrient dense, well balanced salad full of summer flavor. In this episode Cindy Sullivan, MPH, RD, CHES, discusses the nutritional benefits of corn. Did you know it is filed with antioxidants and phytochemicals that protect your eyes and skin?

The recipe is found at FoodSensivitityKitchen.com/episode032

Vegetable Muffins - Sweet & Savory (includes gluten free, dairy free, egg free variations!)

Tue, 29 Jun 2021 12:00:00 -0400

Struggling to get your recommended vegetables every day? Try these muffins! No added sugar, no added fat, all whole grain and plenty of vegetables. That's a healthy muffin - and they taste pretty good! Rebekah Klewicki, a rising senior at Virginia Tech studying Nutrition and Dietetics, developed the recipe. We have both been testing the recipe for a month with so many variations. Besides the 100% whole wheat version, we tested a gluten free version, a dairy free version, an egg free version and a gluten and dairy free version of both the savory muffins and the sweet ones. My muffin tins and box grater have gotten a work out! We shredded zucchini, carrots, sweet potatoes, eggplant, yellow squash & beets. Listen to the podcast to hear our biggest challenges and how we solved them. There's even a scone variation and different levels of spice, depending on your family's tastes.
For the recipes and transcript head to https://foodsensitvitykitchen.com/episode031. Keep Cooking to Enable Those You Love to Flourish!

Cooking Adventures: Vegetable Muffins

Tue, 15 Jun 2021 07:00:00 -0400

Episode 030 Have you had an epic fail in the kitchen lately? Or something that took more time or dishes than you anticipated? Listen to be encouraged! Cindy shares her recent adventures making veggie muffins - in all their different forms. She also shares her CHOICES framework for changing your recipes (for any reason).
Upcoming additions like Pinterest and The Kitchen Table membership are also discussed.
For more information or to take the cooking framework quiz, go to foodsensitivitykitchen.com.
Keep Cooking to Enable Those You Love to Flourish!

Summer Tortellini Salad

Tue, 01 Jun 2021 07:00:00 -0400

Episode 029 Summer Tortellini Salad is a great summer main course. It is bursting with flavor from the marinated sundried tomatoes Cindy discussed last episode (028). Summer Tortellini Salad is a hit at picnics, cook outs, outdoor concerts, bridal showers and other celebrations. The nutrition tidbit for this episode is all about cashews. Cindy also discusses ways to modify this recipe for a variety of food sensitivities.

For the recipe, transcript and references and resources go to https://foodsensitivitykitchen.com/episode029
Keep Cooking to Enable Those You Love to Flourish

Homemade Marinated Sun Dried Tomatoes and Two Salad Dressings from Leftover Vinegar

Tue, 18 May 2021 07:00:00 -0400

Episode 028 Homemade Marinated Sun Dried Tomatoes are a wonderful condiment for pizza, omelets, sandwiches, bruschetta. My favorite, Summer Torellini Salad (episode 029), can't be made without them. Store bought sun dried tomatoes, are soaked in mild vinegar. Then use the flavored vinegar to make homemade vinegarette, Sun Dried Tomato Dressing. Or use up some old tomatoes to make a variation, Parmesan Sun Dried Tomato Dressing with Fresh Tomatoes. After soaking the sun dried tomatoes, add other ingredients and marinate overnight.

In this episode Cindy talks about some nutition tidbits about sun dried tomatoes including lycopene and other nutrients.

Recipes and show notes including transcript at foodsensitivitykitchen.com/episode028.

Healthy Chicken Chili with Fresh Chilis

Tue, 04 May 2021 09:00:00 -0400

Taco Meat with Pinto Beans - for Cinco de Mayo

Tue, 27 Apr 2021 10:00:00 -0400

#026 Meat and beans together are a nutrient powerhouse! Since we have discussed the merits of legumes recently (episodes 003, 013 and 021), in this episode, Cindy discusses the benefits of beef including some new and interesting research.

Customizing for dairy free, gluten free, onion free and even picky eaters is easy with taco night! This savory base is perfect for piling on the veggies - avocado, tomatoes, peppers, cilantro, jalapeños, etc. You can even make it vegetarian by using substitute meat crumbles.

For the full recipe with pictures as well as show notes go to

https://foodsensitivitykitchen.com/episode026

Bavarian (German Hot) Potato Salad & Powerhouse Parsley

Tue, 20 Apr 2021 20:00:00 -0400

Episode 025 Bavarian (German) Potato Salad is a warm, comforting side dish that uses just a few ingredients. It is naturally gluten free, dairy free, egg free, soy free, nut free. Easier than most potato salads it does not require peeling the potatoes. It is delicious warm or as leftovers. Parsley adds brightness to this dish and many nutrients: vitamin K, vitamin A, folate and vitamin C. Parsley also contains flavanoids to help fight cancer and leutin and zeaxanthin to help prevent macular degeneration. Bacon adds savory appeal to this delicious side dish.

Hot Chicken Salad with Potato Chips

Tue, 13 Apr 2021 07:00:00 -0400

Episode 024 A versatile hot chicken salad that can be used to feed a crowd or bring to a potluck. It is gluten free, dairy free, and soy free. It can be easily made egg free by using a mayonnaise free of eggs. The recipe calls for nuts, but pepitas, pine nuts (which are really seeds) or other seeds can be substituted. You can add your own flavorings like herbs or flavored potato chips. It is especially good if you have someone in your life who could use a few extra calories. Cindy also gives tips if you are watching your calories. Enjoy this old fashioned favorite and Keep Cooking to Enable Those You Love to Flourish!

Sulforaphane and Shaved Cauliflower Salad

Tue, 06 Apr 2021 07:00:00 -0400

Episode 023 Cindy shares one of her family's favorite quick vegetable salads. In this episode she dives into reasons to eat more cruciferous vegetables: sulphoraphane. It is a powerful bioactive that enables your body to efficiently fight both oxidative stress and inflammation. Find out the tip that will increase the disease fighting power of cruciferous vegetables. And discover a new way to entice non-cauliflower lovers to enjoy this vegetable. For the recipe and step by step photos as well as resources go to https://foodsensitivitykitchen.com/episode023. Keep Cooking to Enable Those You Love to Flourish!

Homemade Allergen Free Marshmallows

Tue, 30 Mar 2021 12:00:00 -0400

Episode 022 Homemade marshmallows are an intermediate level project requiring a bit of equipment and safety precautions, but the results are WELL worth your time. And you can offer a special treat to a special someone who cannot eat artificial colors or preservatives or any of the top 8 allergens! No gluten, dairy, egg, nuts or soy here! (They do contain corn products.) These marshmallows are creamy and delicious. If you have never eaten a homemade marshmallow - try one! We think they are yummy! You can also alter the flavorings - try peppermint or coffee flavored marshmallows. These are perfect for Easter or your spring celebrations.

Tuscan White Beans

Tue, 23 Mar 2021 13:00:00 -0400

Episode 021 One of my favorite bean recipes. This is a naturally top 8 allergy free except for the goat cheese used for garnish (check chicken broth ingredients if you do not make your own!). It has no onions or garlic for those who are sensitive. It is made in the slow cooker after sauteeing prosciutto and vegetables.
In this episode, Cindy discusses the health benefits of legumes, also known as pulses. They are nutrient rich, full of fiber and plant protein.
Find the full recipe and pictures at foodsensitivitykitchen.com/episode021

Tom Kha Gai Soup

Tue, 16 Mar 2021 07:00:00 -0400

Episode 020. A naturally dairy, gluten and nut free Thai soup. Warming Thai spices like ginger, garlic and lemon grass tickle your taste buds in this easy to prepare main dish soup. Rebekah Klewicki. a dietetic student at Virginia Tech, developed this recipe. She has been helping me with the podcast behind the scenes this year. Today I am interviewing her about the development of this quick recipe. Be sure to let us know what you think! Leave a review here or at foodsensitvitykitchen.com. Keep Cooking to Enable Those You Love to Flourish!

Whole Grain Sweet Irish Soda Bread

Tue, 09 Mar 2021 23:00:00 -0500

Episode 019 St. Patrick's Day dinners of corned beef, cabbage, carrots and potatoes often needed a little something extra. But most Irish soda breads are dry and crumbly. Here is an "Amercianized" one that is moist, delicious with more than half of the grains, whole. In this episode Cindy presents some compelling evidence to include more whole grains in your diet. According to the 2025 Dietary Guidelines for Americans 98% of Americans do not consume enough whole grains! So make some whole grain Irish soda bread and increase your whole grain intake! Recipe at foodsensitivitykitchen.com/episode019

Cooking Gluten and Corn Free with Debra Prince

Tue, 02 Mar 2021 07:00:00 -0500

Episode 018 Cindy interviews Debra Prince who has been gluten free for almost 20 years. She has recently added corn free and has had to modify recipes again! Debra cooks almost all of her family's food. She has successfully modified everything from bread, biscotti, pizza crust, cookies and focaccia. You don't want to miss her gluten-free baking tips as well as tips on cooking for multiple food sensitivities. Debra's website is ModifySimple Life and the link as well as the transcript and biscotti and focaccia recipes are at foodsensitivitykitchen.com/018. Keep Cooking to Enable Those You Love to Flourish!

All the Crunchy, Chunky Granolas

Tue, 23 Feb 2021 07:00:00 -0500

Episode 017. Three tasty granola recipes - loaded with whole grains and fiber. All are loaded with crunchy, big chunks. One is gluten-free, nut-free. One is higher protein. All are easy to modify. Add a variety of dried fruits, nuts, seeds. Try different flavorings - cinnamon, cardamom, grated orange peel, vanilla. Make a different one each week or find your favorite and stick with it. These are simple recipes, requiring no special equipment.

As usual, Cindy discusses key nutrients. Find the recipes with pictures at foodsensivitykitchen.com/017.

Peanut Butter or Almond Butter Pasta (vegan)

Tue, 16 Feb 2021 07:00:00 -0500

Episode 016 This is an addictive Asian noodle recipe with seed or nut butter as the star of the show.
It is a versatile, easy-to-modify vegan main dish. Even if you're not vegan yourself, a plant-based meal is easy on your heart and your budget. Plus, it's always good to have a meal to share with a vegan friend. It's quick and easy, made with pantry staples, except for the chives. They grow in my garden for eight months of the year.

In the time it takes to cook the pasta, the quick no-cook sauce comes together. When the pasta's done just stir everything together and serve. It's easily made gluten-free by using gluten-free pasta. My son is allergic to peanuts so for him, we make the almond butter version. When he's away at college, my daughter prefers the peanut version. I've not yet made it with seed butter, like Wow Butter or sunflower butter as we have sensitivities to soy and sunflower in my house, but it should work just fine. Tune in to learn more and discover nutrition benefits. Find the recipes at foodsensitivitykitchen.com/016

4 Ingredient Fudge

Tue, 09 Feb 2021 07:00:00 -0500

Episode 015 Creamy, chocolatey and extremely quick and easy. This is a fast Valentine's Day treat for those you love. Or for any time you are in a time crunch and need a chocolate treat - tomorrow. It takes no time to make but it does need to sit a few hours in the refrigerator. There is also a dairy- free version using sweetened condensed coconut milk. Both recipes and pictures can be found at foodsenstivitykitchten.com/episode015.

Mandarin Avocado Salad with Red Wine Vinegar Dressing

Tue, 26 Jan 2021 07:00:00 -0500

A tossed salad bursting with citrus flavor combined with the creaminess of avocado. The homemade dressing is easy to prepare. It is a bit tangy, a bit sweet with a hint of orange. It is a staple dressing in our house. Two salad variations are included: one with spinach or romaine and mandarins, avocado and cucumber. The second also includes mandarins and avocado but features pomegranates and pecans or almonds over a baby lettuce mix. You can use canned or fresh mandarins in this salad. Join Cindy as she discusses this recipe that is loaded with beneficial phytochemicals (naturally occurring plant chemicals.) She will also share her method for separating whole pomegranates. Find the recipe and transcript at https://foodsensitivitykitchen.com/014. Keep Cooking to Enable Those You Love to Flourish!

Lentils in Tomato Sauce Over Rice

Tue, 19 Jan 2021 07:00:00 -0500

Episode 013 Lentils in Tomato Sauce is an inexpensive lentil dish served over brown rice. It is loaded with fiber, plant protein and easily made vegan. For the complete recipe with pictures go to FoodSensitivityKitchen.com/013. A transcript is also available.

Changing Your Taste Buds to Like Vegetables - Is it Possible?

Tue, 12 Jan 2021 07:00:00 -0500

Are you stuggling to eat more vegetables? Would it be easier if they tasted better? The number one reason we eat is taste. Is taste a matter of our genes or our exposure to different foods? Join Cindy as she discusses these issues as well as 10 practical tips to change our taste buds - especially concerning vegetables.

Three Ingredient Cabbage Soup with Bacon

Tue, 05 Jan 2021 07:00:00 -0500

011 Three-Ingredient Cabbage Soup is budget-friendly, easy, and nourishing. This simple soup stores and freezes well. A little bit of time chopping cabbage pays big dividends in terms of increasing your vegetable intake and reducing your risk of cancer from the sulphoraphane in the cabbage and the lycopene in the tomatoes. A warm wonderful way to increase your vegetable intake.

Homemade Breakfast Sausage

Tue, 22 Dec 2020 07:00:00 -0500

Homemade sausages with only herbs and spices as additives. Yum! Safe for almost everyone. And you can decide how to flavor them.

With my son's migraines, we have had trouble purchasing sausage. Even the store made varieties have additives that made him ill. We now have several chicken & turkey sausages we like, but ten years ago, my son asked for sausage for breakfast. Hmm . . . .

So we came up with two recipes that we made for several years. They use ground meat varieties that I do not usually purchase, but they come together easily and freeze well so we can reheat for many breakfasts.

The most time consuming part of these recipes is forming the small patties. Easy and delicious ! Enjoy for holiday breakfasts or any time.

Blueberry Ricotta Breakfast Cake

Tue, 15 Dec 2020 07:00:00 -0500

Blueberry ricotta breakfast cake is one of our favorite make-ahead breakfasts. I recommend it for holiday mornings! It makes 12 generous servings and is a great brunch recipe. It may become a favorite in your house as well!

Holiday Cooking Tips from Six Experts & Their Favorite Recipes

Tue, 08 Dec 2020 07:00:00 -0500

Holiday cooking can add another layer of complexity to a busy holiday season. Join six food sensitivity pros who share their best holiday cooking tips as well as favorite recipes. From "top 8 allergen-free cut out cookies and banana bread" to crispy zucchini bits and creamy risotto or warming, healthy soup, this episode has recipes for everyone. All are gluten and soy-free, most are dairy and egg-free as well. If you are cooking for food sensitive friends or family over the holidays, these recipes will give you new dishes to try. The recipes are at FoodSensitivityKitchen.com/008 as well as a transcript and contact information for all of the guests: Marlana Boyer (Food Allergy/Intolerance Support Group on FB), Dr Stacey Francis (chiropractic kinesiologist and functional medicine practitioner), Marina Nevyarovskiy (certified health coach, Food Allergy Friendly Cooking with a Crunchy Twist FB group), Rachel Schwartz (licensed social worker, Gluten, Dairy and Soy free Recipe Sharing and Support FB group), Lauren Solomon (Licensed Clinical Social Worker, Gluten, Dairy and Soy free Recipe Sharing and Support FB group), Ketan Vakil (founder of Gourmend, a company specializing in low FODMAP cooking essentials that are all-natural, organic and sustainably sourced).

Maple Roasted Pepita Cranberry Crunch

Tue, 01 Dec 2020 06:00:00 -0500

007 - Nut-free crunchy snacks are treasured by many food sensitive families. This one combines the nutrient powerhouse of pepitas, which are pumpkin seeds without the shells, with maple syrup, dried cranberries and cinnamon. It takes a little while to bake and cool, but is simple to make.

Cindy discusses taste and why some foods may taste bland to some people. She gives modifications to this recipe to boost the flavor, but these modifications can be made to any recipe.

Simple Fermented Ketchup & Company-Worthy Sweet & Sour Dressing

Tue, 24 Nov 2020 06:00:00 -0500

Fermented foods can be tricky to get into a family's diet. Ketchup is a beloved condiment which makes fermented ketchup an easy way to put more fermented foods and more antioxidants in your diet. This is a simple recipe. Then use the fermented ketchup to make a wonderful sweet & sour French-style dressing to use on tossed salads or drizzled on vegetables. An added bonus is that the fermentation adds a wonderful complexity to both the ketchup and the dressing made from it. Enjoy!

Whole Wheat Pumpkin Bread with Chocolate Chips OR Lemon Glaze

Tue, 17 Nov 2020 06:00:00 -0500

005 In this episode Cindy shares her family's dairy-free, whole wheat pumpkin bread recipe. She also discusses health benefits of pumpkin and whole grains. You will be interested in her discussion about why she does not avoid all wheat in her kitchen when her husband is sensitive to wheat. Check your wheat consumption. If you are avoiding it - why? Is is just because everyone else is? Cindy discusses substitutes for wheat, eggs, and spices in this recipe. She also discusses an optional lemon glaze that makes this recipe extra special.

Our Favorite Gluten-Free Meatloaf

Tue, 10 Nov 2020 06:00:00 -0500

#004 Comfort food at its finest. Packed with protein, iron, zinc and vitamin B12. It is easy to modify. Plus it makes two meatloaves so you have plenty to stock your freezer.

For the show notes including complete recipe with pictures go to

foodsensitivitykitchen.com/episode004

Cook to Enable Those You Love to Flourish

Introduction to the Sensitive Kitchen

Wed, 21 Oct 2020 14:00:00 -0400

#001 Welcome to The Sensitive Kitchen, where home cooks are inspired to "Cook to Enable Those You Love to Flourish." Meet Cindy Sullivan, registered dietitian and health educator who will help you cook for your food sensitive family. In this episode you will hear some of her story of how she changed the way she cooked for her son who had food allergies and migraines and her husband who had brain fog, abdominal discomfort, and fatigue.

Most episodes will feature a recipe, including ways to modify it and nutrition tidbits. For the full recipe including pictures go to

foodsensitivitykitchen.com

For show notes and a transcript of this episode go to

foodsensitivitykitchen.com/001

A Perfect Quick Lunch: White Beans, Tomatoes, Parmesan & Parsley

Thu, 15 Oct 2020 11:00:00 -0400

#003 Quick, tasty, cheap, loaded with fiber, plant protein, potassium, folic acid, iron and calcium. This recipe ticks all the right boxes.

Cindy will walk you through making recipe. Learn about why to chop garlic first. Quick white beans is nutrient powerhouse that is quick and inexpensive.

For the show notes including complete recipe with pictures go to

foodsensitivitykitchen.com/003

Cook to Enable Those You Love to Flourish

Blueberry Banana Baked Oatmeal

Thu, 15 Oct 2020 11:00:00 -0400

#002 A make ahead, versatile breakfast - packed with nutrients! It's naturally gluten-free. In this episode, Cindy will highlight nutrient benefits (high fiber, potassium rich, omega 3s) of this easy-to-substitute, filling breakfast. We will also discuss different ways to modify this oatmeal to meet your family's needs and taste buds.

For the show notes and recipe with photos go to

foodsensitivitykitchen.com/002

Cook to Enable Those You Love to Flourish